Can Home Remedies Really Treat Your Urinary Incontinence?

Many men and women have an occasional leakage of urine that can strike when exercising, coughing, or sneezing. This is a form of urinary incontinence called stress incontinence. This, and other types of incontinence, can be very bothersome and many times embarrassing.

First, why does urinary incontinence happen? 

Urine, as you might know, is collected in the bladder, located in the bottom of your abdomen. The bladder is closed by the urethral sphincter, a strong muscular tube that contracts to prevent urine from leaking out. These organs are held tight by the pelvic floor muscles. Any damage or weakness to any of these components might prevent the bladder outlet from closing completely, and would lead to urinary incontinence. 

After visiting your doctor and making sure that no serious problems are causing your incontinence, like prostate problems in men, you can start developing new habits and learning simple remedies to reduce the burden of the condition.

1. Kegel exercises

Kegel exercise top our list for a reason. Numerous studies have found that Kegel exercises are very effective in reducing urinary incontinence.

Kegel exercises are workouts done to strengthen the pelvic floor that supports the bladder and urethra. The urethra closes by pushing against the pelvic floor, so if the latter is weak, the urethra won’t close completely, and urine will spill out when you cough or laugh. In women, for example, pregnancy, giving birth, and obesity stretch out the pelvic floor muscles and lead to stress incontinence.

To do Kegel exercises, first, you need to empty your bladder. Sit or lie down, and tighten your pelvic muscles for three to five seconds. Do 10 repetitions at least three times a day. Serious improvement won’t be noticeable until after at least a couple of months of daily exercise.  

2. Lose weight and do more exercise

Excess weight is strongly linked to urinary incontinence, as the chronic pressure from the abdomen can damage your sphincter and weaken your pelvic floor muscles. Losing even a small amount of weight can help improve your incontinence and reduce the stress you put on your bladder. Moreover, exercising and losing weight would lead to a substantially better overall health, and reduce the risk of many other diseases. 

3. Bladder training

This is a simple method that your doctor might suggest, and it usually helps your bladder accommodate more urine before you feel the urgency to go let it all out. Bladder training means urinating on a schedule. You will be gradually extending the interval between each urination until your bladder is used to holding urine back for a longer time. This technique is usually useful in a type of incontinence called urge incontinence, in which the bladder abnormally tries to push the urine out before it’s full, and the person feels a sudden urgent need to pee. 

4. Avoid irritants

Smoking, eating spices, and drinking alcohol can all irritate your bladder and make it more likely to contract with a smaller amount of urine inside it, many times making the problem worse. Avoiding such irritants can reduce the burden of incontinence. 

5. Prevent constipation

The rectum passes right behind the bladder, and therefore, any build-up of feces and constipation would push against the bladder and irritate it, possibly making it push the urine outwards. Avoid constipation by eating foods high in fibers and drinking enough water throughout the day. 

6. Try using a pessary

Many women successfully use pessaries to manage their urinary incontinence. Pessaries are low-cost devices that can be inserted inside the vagina, and which mechanically support the urethra to help it close more efficiently. 

7. Herbal treatments that may actually help

A wide variety of herbs has been shown to be successful in reducing urinary incontinence.

• Several studies have demonstrated Chinese herbal blends such as Gosha-jinki-gan (GJG) or Hachimi-jio-gan (HE) to be successful in reducing frequent urination and possibly help the bladder relax.
• Lingzhi mushroom, used to treat several health conditions, has also shown benefit in men who have urinary incontinence secondary to prostate problems.
• Corn silk (Zea mays) is another herbal remedy that was shown to help the healing of the urinary tract cells, possibly preventing incontinence.
• Finally, Capsaicin, which is found in chilly pepper, can probably help by significantly increasing your bladder capacity, allowing it to hold in more urine before feeling the urge to urinate. 

8. Helpful foods if you struggle with incontinence

Foods rich in omega-3 fatty acids, such as pumpkin seeds and soybeans, are known to reduce inflammation, possibly improving symptoms of urgency. Kohki tea, extracted from a Chinese plant, might have some antioxidant properties that can improve your bladder function. Lastly, cranberry juice — a favorite among urologists — can help wash bacteria from your bladder, preventing infection and subsequent irritation.